How to do the Reverse Hyper On Flat Bench
Reverse Hyper On Flat Bench is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Reverse Hyper On Flat Bench demonstration · © GymiaFit
Reverse Hyper On Flat Bench at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Reverse Hyper On Flat Bench step by step
- 1Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
- 2Hold onto the bench for stability.
- 3Keeping your legs straight, raise them up towards the ceiling as high as you can.
- 4Squeeze your glutes at the top of the movement.
- 5Slowly lower your legs back down to the starting position.
- 6Repeat for the desired number of repetitions.
Reverse Hyper On Flat Bench — questions
What muscles does the Reverse Hyper On Flat Bench work?
The Reverse Hyper On Flat Bench primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Reverse Hyper On Flat Bench?
None — the Reverse Hyper On Flat Bench uses your bodyweight only, so it works at home with nothing but floor space.
Is the Reverse Hyper On Flat Bench suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Reverse Hyper On Flat Bench?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Reverse Hyper On Flat Bench demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.